4/28/2018

27
Apr

4/28/2018

Santiam CrossFit – CrossFit

Metcon (Time)

Teams of 3

Buy in: 100 double unders each *200 singles

Partner A rows 30 cals

Partner B and partner C hold bar at top of deadlift 295/225

* switch until all partners have rowed 30 cal

* Movement must stop if static hold is stopped

Partner A does 30 pull ups

Partner B and partner C dead hang from pull up bar

– switch until all partners have done 30 pull ups

* Movement must stop if static hold is stopped

Partner A does 400m run

Partner B and partner C hold forearm plank

– switch until all partners have done a 400m run

* The athlete who is planking will keep a tally every time the plank is broke. When the runner returns they will then perform burpees. Burpee reps equal the total number of times the plankers broke. So don’t break the plank.

Partner A does 30 KB clean and jerk (55/35)

Partner B and Partner C hold active squat

– switch until all partners have done 30 KB clean and jerks

* Movement must stop if static hold is stopped

Partner A does 30 push ups

Partner B and C hold handstand

– switch until all partners have done 30 push ups

* Movement must stop if static hold is stopped

Cash out: all partners do 100 double unders

*200 singles